Beet Greens – Nutrition Facts & Health Properties
About Beet Greens
Beet greens are a leafy vegetable that comes with a botanical name Beta Vulgaris. When we think of beets we think of a succulent juicy vegetable beet root. Beet greens are the leafy part of the beetroot vegetable. They are very nutritious in nature and have a very subtle taste. Beet greens are easy to grow and also one of the few vegetables that easily made available to the farmers market as they can be planted off within 2 months of harvesting period. They are usually harvested during cool spring time of the year. Beet greens grow just above the beet root as a bunch of leafy foliage and have varieties such as early wonder and Crosby Egyptian. During pre historic times beet greens were a delicacy enjoyed in Northern Africa, Asia and parts of Europe. Today it is enjoyed world wide as a part of many varied cuisines. Romans during olden days used to consume only the beet greens thus leaving the beet roots for medicinal purposes.
Beet Greens Nutrition Facts
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- Provide excellent amounts of both calcium and magnesium.
- Beet greens have a higher iron content than spinach, and a higher nutritional value than the beetroot itself.
- Two cups of beet greens provide 89 milligrams of calcium (9% RDA), 2 milligrams of iron, 16% RDA of copper, 13% RDA each of magnesium and manganese,12% RDA of potassium and 11% RDA of sodium.
Beet Greens Benefits
- Beet greens provide you with Outstanding Nourishment.
- Beet greens contains all essential amino acids.
- Great source of fiber. Packed with antioxidants.
- Beet greens are very fine source of ß-carotene, lutein and zea-xanthin.
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 22 Kcal | 1% |
| Carbohydrates | 4.33 g | 3% |
| Protein | 2.20 g | 4% |
| Total Fat | 0.13 g | <1% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 3.7 g | 10% |
| Vitamins | ||
| Folates | 15 µg | 4% |
| Niacin | 0.400 mg | 2.5% |
| Pantothenic acid | 0.250 mg | 5% |
| Pyridoxine | 0.106 mg | 8% |
| Riboflavin | 0.220 mg | 17% |
| Thiamin | 0.100 mg | 8% |
| Vitamin A | 6326 IU | 211% |
| Vitamin C | 30 mg | 50% |
| Vitamin K | 400 µg | 333% |
| Electrolytes | ||
| Sodium | 226 mg | 15% |
| Potassium | 762 mg | 16% |
| Minerals | ||
| Calcium | 117 mg | 12% |
| Copper | 0.191 mg | 21% |
| Iron | 2.57 mg | 32% |
| Magnesium | 70 mg | 17.5% |
| Manganese | 0.391 mg | 14% |
| Phosphorus | 41 mg | 6% |
| Selenium | 0.9 µg | 1.5% |
| Zinc | 0.38 mg | 2.5% |
| Phyto- nutrients | ||
| Carotene-β | 3794 µg | — |
| Crypto-xanthin-β | 0 µg | — |
| Lutein-zeaxanthin | 1503 µg | — |
Beet Greens
This leafy vegetable is ranked on top amongst 10 most nutritious foods in the world by World Health Food rating system. They are a house of Vitamin K, Vitamin A, Vitamin C, apart from these vital nutrients they also form a good source of potassium, manganese, Vitamin B2, pantothenic acid, folate are a few to mention. One cup of beet greens serves 39 calories. Green beats has many health benefits as it shows high content of vitamin K supplies calcium to the body thus strengthening bones and also prevents blood clotting. It has helps is fighting Alzheimer disease and osteoporosis. Known for its anti oxidant properties it helps in fighting heart disease and cancer cells. Vitamin A is present in beet greens in abundance; its intake is often recommended by doctors to build a good immune system and also to avoid night blindness.
How To Enjoy Beet Greens
Adding beet greens to your salad will give you a raw crunch, adding pine nuts to cooked beet greens or even adding beet greens to a lasagne by the meat with them will not only add a lot more flavour to the dish but also make it a healthy wholesome meal. Beet greens should be blanched in boiling water in order to make them a little tender and bring out the sweet flavour of the leaves. Sautéed greens in olive oil along with minced garlic can form a good fresh salad that is highly nutritious and sumptuous for consumption.
People with kidney and gallbladder problem should check their beet greens intake as it has a very high oxalate content which is not advised for consumption for people diagnosed by such complications.
Beet Greens
Beets and their greens do not just tangle your taste buds but also successfully fuels your body with much needed nutrients that this vegetable has to offer. This food is a highly recommended add on to every person who wishes to remain fit all their life.
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